➢ DM us "New Years" on IG @ColossusFit to start your journey (LAST CHANCE)
➢ Why you should be strength training: https://open.spotify.com/episode/5nvIwpWAA9wIJumsDPlsIl?si=4fd02a72a509470a
Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to lose fat without dieting, which diet is the best & how to avoid negativity in your life.
(0:00) - Intro
(1:45) - Kyle quote: All you need to do is just keep showing up. The more you show up, the more you learn. The more you learn, the more you evolve as a human being. The more you evolve, more becomes possible . Just keep showing up."
(3:15) - Josh quote: "The bad news is time flies. The good news is you're pilot."
(4:46) - Weekly thoughts/recommendations 
(11:30) - Client shoutout:  Kirk
(13:57) - Question 1- How can I lose fat without dieting? . 
Tips:
1- Strength training 
2. HIIT after workout 
3. Step count 
4. Protein with every meal 
5. Static breakfast 
6. Improve sleep 
7. Minimize stress 
8. Eat slower 
9. Increase fibre in diet 
10. Gallon of water a day
(21:28) - Question 2 - What is the best diet? I want to lose weight in the new years
(29:49) - Question 3 - How to Avoid & deal with Negativity?
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
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➢ DM us "new year, better me" to kickstart your 2022
In today's episode we give you 22 ways you can make 2022 your best year yet! 

1- Be realistic
2- Goal set w/ things you'll check on daily (only a few big goals vs. 100 small ones)
3- Declutter
4- Level up your circle. "it's nearly impossible for the quality of your life to be higher than your friends- Confucius
5- Read a book. "No one says, I wish a read less"
6- Have accountability. Hire coach to start the new year strong.
7- Make a to do list and include small things
8- Make a power list with big things
9- Use reminders to your advantage
10- Spend more time without your phone
11- Clean your room
12- Plan for the year starting with vacations, mini getaways
13- Get your bloodwork done.
14- Start allocating 30 mins on Sundays to plan week ahead.
15- Chug a glass of water first thing daily
16- Consistent bedtime and wake up time
17- Optimize sleep space
18- Try new activity to keep fitness fresh
19- Switch music out for audiobooks.
20- Ask yourself "By the end of this year, what would I like to have accomplished?"
21- Delegate more chores to increase overall happiness.
22- Take one thing from this list and implement it weekly. Re-listen to this episode.

Thanks for listening! We genuinely appreciate every single one of you listening.

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: 

Colossus Fitness - The Polished Physique Program

➢ DM us on IG @ColossusFit "New Years"  for discounted coaching (only 5 spots available at this time). 
Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about best equipment for results, optimal time to do cardio & what to look for when signing up for a gym.
(0:00) - Intro
(1:25) - Kyle quote:  "Challenges are what make life interesting and overcoming them is what makes life meaningful." - Joshua J. Marine
(4:39) - Josh quote: Sorrow looks back, worry looks around, faith looks up—Ralph Waldo Emerson
(6:33) - Weekly thoughts/recommendations
(10:58) - Client shoutout: Devonnie
(13:15) - Question 1: What to look for when joining a gym near me? - Melody 
(18:25) - Question 2: Cardio before or after, and why?
(20:37) - Question 3: What's better, cables, dumbbells or machines? and why?
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique:  https://colossusfitness.com/

Leave a Spotify review! Help us get to 250 by year end :) 

In today's episode we give you the top lessons from Josh, Kyle & The Fit, Healthy & Happy community learned from 2021. Make sure to stay till the end to hear Josh & Kyles.

Listed points:
1- "A small stumble doesn't delay your path." - Marion
2- "Change is difficult, not impossible" - Ana
3- "Adulting is hard." - Kathleen
4- "It's okay to let go of people that aren't going the same direction as you. Even childhood friends." - Teri
5- "I can eat foods and still eat the foods I love, and I am capable of doing things I never thought I would." -Ariana
6- "Get a coach, invest in yourself." - Sarah
7- "Starting is the hardest part of the transformation, it's easy to keep going. Enjoy the process and love yourself at every stage." - Angelo
8- "I am worthy" - Bonnie
9- "Expect the unexpected and be at peace with things that are out of your control." - Josh
10- "Build your team." Kyle

Thanks for listening! We genuinely appreciate every single one of you listening.

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: 

Colossus Fitness - The Polished Physique Program

➢ DM us on IG @ColossusFit "Muscle Gain" for discounted coaching (only 4 spots available at this time). 
➢ Enter our Apple Watch Giveaway: https://www.instagram.com/p/CXl3HPALEay/
➢ 7 Layers Deep Exercise -  http://www.7levelsdeep.com/
Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to set SMART goals for the New Year, when to take a break from fitness & how to stay away from sweets. 
(0:00) - Intro
(1:15) - Kyle quote: "Whether you meditate or simply take a walk outside in nature, find a daily practice that allows you to take time to unfocus- to just be and let go of stress. Regularly giving your mind support and noticing the way it benefits your body will nourish your spirit to its fullest form of expression."
(3:40) - Josh quote: "Leadership is not about titles, positions or flowcharts. It is about one life influencing another. - John Maxwell"
(6:13) - Weekly thoughts/recommendations 
(14:02) - Client shoutout: Dhru Vina 
(16:20) - Question 1: How do I set strong goals for the new year? 
(23:30) - Question 2: Do you log macros and workout on Christmas week? I go to my families house so it's impossible 
(36:08) - Question 3: How to avoid sweets? I'm really struggling.
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique:  https://colossusfitness.com/

DM us "Fat Loss" To Lose 10-20lbs Of Fat & Gain up 5-15lbs Of Muscle

In today's episode we cover six mindset changes to live a happier life! 

Listed points:
1) Stop being a complainer - take ownership
2) Stop waiting - do it now - make the change
3) Let go of the past
4) Don't send messages/ react when angry - practice empathy
5) Get good at saying no
6) Edit your life/reflect regularly

Thanks for listening! We genuinely appreciate every single one of you listening.

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: 

Colossus Fitness - The Polished Physique Program

➢ DM us on IG @ColossusFit "Fat Loss" to apply for coaching & get started
➢ Follow us on IG: https://www.instagram.com/colossusfit/ 
Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to make your metabolism faster, when to adjust calories, why you should be training legs & so much more. 
(0:00) - Intro
(0:40) - Josh quote:"Anything worth doing is worth overdoing, moderation is for cowards." 
(4:05) - Kyle quote: "If I see you at the gym, I'm rooting for you. Nobody cares if you're big, small, slow, fast, skinny, obese, out of shape, or in shape.. Keep going. I see you, you're doing great."
(5:50) - Client shoutout
(8:40) - Weekly thoughts/recommendations 
(18:24) - Question 1- Hey Josh & Kyle! My question is, at what point do I need to adjust my macros while I am cutting when I start to see no change in weight? If I start tracking my macros and in a caloric deficit, and after 2 weeks I do not notice a change, should I adjust them (lower them)? Or would I do it earlier after 1 week, or later like around 3 weeks? (Also I know weight isnt a good measurement for tracking weight loss, but if I had to only look only at weight, what would i do?) Thank you! - Eddie Castillo . 
(24:50) - Question 2- How can I make my metabolism faster? 
(27:55) - Question 3- I don't really care about what my legs look like so I struggle to actually not skip leg day, any advice or tips here? 
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique:  https://colossusfitness.com/

DM New Years to @Colossusfit to learn how to start your transformation

In today's episode we give you 10 lifestyle changes ti make you fitter, healthier and happier in 2022. 

Listed points:
1- Drop one vice.
2- Allocate 1 hour of creative work a week
3- Park further away + take stairs.
4- Try drinking a full glass of water upon waking up
5- Smile more- fake it until you make it affect on your emotions.
6 - Invest In Your Sleep in a completely dark room
7- Carry a water bottle with you.
8 - Plan a getaway.
9 - Take a daily media break. Even 20 min break when you get home
10 - Become a habit centred person. You don't need to be disciplined. Start with a morning routine, pros have a nighttime ritual/routine.

Thanks for listening! We genuinely appreciate every single one of you listening.

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: 

Colossus Fitness - The Polished Physique Program

➢ DM us on IG @ColossusFit "New Years" to apply for coaching & get started
➢ Follow us on IG: https://www.instagram.com/colossusfit/
Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about out thoughts on intermittent fasting, 75 hard, how to make it easier to get to the gym and so much more. 
(0:00) - Intro
(1:40) - Kyle quote: "The main thing is to keep the main thing the main thing" - Steven Covey
(3:50) - Josh quote: "My philosophy is: It's none of my business what people say of me and think of me. I am what I am, and I do what I do. I expect nothing and accept everything. And it makes life so much easier." - Anthony Hopkins
(7:06) - Client shoutout: Cara Holder
(9:08) - Weekly thoughts/recommendations 
(17:25) - Question 1- What are your thoughts on the 75 hard challenge? I can't seem to get past day 6. 
(25:35) - Question 1.5- Thoughts on a challenge?
(28:03) - Question 2- Thoughts on intermittent fasting? Is it superior for fat loss?
(33:35) - Question 3- Tips to make it easier to get to the gym? Once i get there i find it's easy
(38:05) - Question 4- How many steps a day does a person need to be considered an active person?
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique:  https://colossusfitness.com/

Please share this episode to your Instagram story if you enjoyed it and tag @ColossusFit so we can thank you :) 

In today's episode we go over seven tips to stay on track and make progress throughout the holidays. 

Listed points:
1- Realize it's a holiday not holi-month 
2- Talk about your goals to others and make it known
3- Schedule some movement in
4- Go veggie & protein heavy when in doubt
5- Realize that sometimes no progress can be progress (maintenance)
6- Remember the basics. Water, protein, movement.
7- Stop regrets before they start

Thanks for listening! We genuinely appreciate every single one of you listening.

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: 

Colossus Fitness - The Polished Physique Program